Meatless Mondays – 15 Vegetarian Foods with 10g of Protein or more!

There are many documentaries and reports out there suggesting that going meatless just once a week can bring some amazing benefits to your health and the health of our planet’s resources. So whether you’re a vegetarian or not, you and the environment could stand to benefit from going “meatless” just one day a week.
For specific information about health & environmental benefits, check out the Meatless Mondays website or veg out on the couch & have a watch of the documentaries Cowspiracy or Forks Over Knives on Netflix.
When I tried being vegetarian I remember how hard it was to get my protein in. I wasn’t tracking at the time so I can only guess at how far off the mark I was, but I know I wasn’t getting enough because I remember feeling constantly fatigued and I had that skinny limbs bloated belly thing going on. Even now that I eat meat, it’s still a daily struggle ensuring I meet my protein needs and don’t over-indulge on carbohydrates or fats. For all you plant-based eaters out there I know that the struggle is real!
So my meatless macro friends, I’ve created a handy little list of some vegetarian foods that will get you a decent serving of protein, without putting a huge dent in your daily carbohydrate & fat budget. You’re welcome! 🙂

1. Amy’s breakfast scramble wrap

A great way to start your day with a whopping 21g of protein! Amy’s breakfast scramble wrap contains tofu, vegetables and cheese. Mmmm YUMMY! This wrap has Roz’s seal of approval for a ridiculously quick & easy start to the day.

2. Ezekiel sprouted bread

Another fave and staple in our freezer is Food For Life’s Ezekiel bread. Roz’s go-to is the flax sprouted bread. The carbs and fat are delightfully low, leaving you plenty of macro room to spread a generous serving of peanut butter & jelly between two slices.

3. Fage Greek Yogurt

 

Greek yogurt is a thick and creamy source of protein. It’s one of the few proteins (other than powders) that I truly enjoy because it’s like eating dessert! It’s delicious on it’s own so a great filler if you need something that’s predominantly protein. It’s super easy to make into a meal or snack though. I usually load mine up with blueberries, apple & peanut butter! The Fage Crossovers are an awesome ready-made dessert option.

4. Kodiak Cakes Power Cakes

I can’t rave enough about Kodiak Cakes! I love them all! Naturally the crunch peanut butter is my go to if I’m looking to get a great start on my protein & a handle on my peanut butter addiction. Jay is partial to the Protein Packed Dark Chocolate (Protein – 14g | Carbohydrates – 28g | Fat – 4g ) which has slightly less fat in it but the Protein Packed Buttermilk  (Protein – 14g | Carbohydrates – 30g | Fat – 2g) are freaking awesome too! Buy them all, try them all! You won’t be disappointed! Side-note, they use whey protein isolate and dry milk powder for their sources of protein so make sure that fits with your dietary requirements.

5. Know Foods


I KNOW what you’re thinking. Muffins are a good source of protein?! Well they are I you’re making them with KNOW Better bread muffin mix! I’m so glad I stumbled across this super health conscious brand. All their products are natural, non-GMO & grain & gluten free which is great for any of you out there trying to reduce inflammation in your bodies or if you’re Celiac. Their products do contain egg whites so make sure you check the labels if that’s something you don’t eat as a Vegetarian.

6. Nugo food bars

 

NuGo have got Celiacs and Vegans covered with their certified gluten free and vegan nutrition bars. Of course I went straight for their slim Crunchy Peanut Butter and Dark Chocolate high protein bar when I decided to give them a go – is there any better combo in this life than PB & chocolate?! It’s not quite a Reese’s peanut butter cup but for a vegan protein bar they’ve got their flavor on point! Made with rice & soy protein these bars are also free from sugar alcohols and artificial sweeteners.

7. Pea Protein

 

8. Garden of Life Plant Protein Powder

 

9. So Delicious Almond Milk with 5 x protein

 

 

 

 

 

 

 

 

 

 

 

Protein from almonds. GENIUS! If you struggle with that overwhelming sense of fullness from eating protein, just 2 cups of this will give you 10g! Add this to your protein powder for a thick & satisfying post-workout shake or blend with some fruit and you’ve got yourself a quick & easy protein-packed breakfast.

10. Gardein’s Meatless Meatballs

 

11. Kashi Go Lean

Who said cereal was bad for you? Just about EVERYONE! But we know better. There is no good and bad food. There are better quality foods though and if you’re looking for a cereal that provides you with a decent serving of protein and a fairly balanced meal, then look no further than Kashi! Of course if it’s 9pm at night and you need your carbs then make sure you have some CTC on hand 😉

12. Tempeh

 

 

 

 

 

 

 

 

 

 

 

I remember when I first heard of Tempeh it was at Bread & Chocolate, a vegan cafe where they were serving up strips of tempeh bacon. I wasn’t convinced about forgoing the real deal bacon, so went for an island bowl that came with crouton style cubes of tempeh marinated in Jamaican spices. WOW! I was blown away by how legitimately tasty and filling it was. Now I don’t have that cafe on my doorstep,  I try to recreate my own take on this veggie bowl. In my cooking experimentation I’ve found that Lightlife Three Grains tempeh has the best texture and is a lot less likely to fall apart like other brands do.  You can find Lightlife in the produce or dairy aisles at Publix, Target and Whole Foods.

13. Tofu

There’s all sorts of Tofu out there. My personal preference is the Extra Firm variety – I don’t like it when it breaks up and gets all crumbly. I’ve found that Westsoy is the best brand on the market when it comes to taste and texture. I particularly like their Organic Extra Firm Tofu which you can buy at Whole Foods, Publix and Walmart! I recently tried their Chicken Style Seitan and it actually tasted just like chicken! Who’d have thought?

14. Vans Power grains waffles

I don’t know about you but I could eat waffles for breakfast, lunch or dinner! – brinner is the best! Why not throw some Westsoy Chicken Style Seitan on top and recreate your own vegetarian version of Chicken & Waffles!?

15. Beyond Meat Beast Burger patty

1 patty may set you back 16g of fat but the carbohydrates are surprisingly low in this vegetarian patty! Made from pea protein isolate, this plant based patty is packed full of natural spices and seasoning giving it a deliciously authentic meat quality to its flavor. This burger has earned some high praise from meatless macros fans since hitting the shelves!


Whether you’re Vegetarian or simply interested in trying out a plant-based diet, check out our Meatless Macros Meal Plan for an easy to follow menu full of variety. Aside from giving you a variety of ideas to enrich your diet and keep you satisfied, we make sure you’re hitting your daily macronutrient needs so you have one less thing to worry about! As a Vegetarian, you’ll find getting your protein in couldn’t be any easier. Enjoy!

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